To work the opposing muscles of what you used in forearm curls, wrist extensions can strengthen your muscles and help with prevention of Tennis Elbow. The Flexbar is made out … Sit in a chair holding a 2-pound dumbbell vertically in your hand with your elbow resting on your knee. Elbow range of motion exercises may be one component of your PT program. The Role of the Forearms in Exercise The wrist and forearm flexors and extensors are regularly used in many types of sports and functional exercise (e.g., pull-ups , push-ups , yoga poses , gripping weights, swinging bats, and throwing balls). In this exercise, you'll move your fingers and hand through a series of different positions. Ease off the exercises if you start to have pain. Use your other hand to hold the fingers of your outstretched hand and bend it back toward your body until you can feel it in your inner forearm. Slowly rotate your hand with your palm upward and then palm down. Because of this it is also necessary to include a range of movements that strengthen and mobilize the wrists and hands during your forearm exercises. Isometric wrist extension. Bend your elbow until your forearm is perpendicular(90 degress) to your bicep; Perform ten repetitions, 3 times every other day; 10) Rhomboid and Back Strengthening Exercise – You may be thinking, why do I need to strengthen my back. Patient name: _____ Therapist name: _____ This program is to be used to improve upper body strength and range of motion. Specific exercises to stretch and strengthen the muscles attached to the injured tendon will help with the healing process. Push downward on the back of the involved hand until a stretch is felt in the muscles on the outside of the forearm. Wrist flexor stretch: Hold your arm straight out so your elbow isn’t bent and your palm faces up.

Your palm should face toward you. For this exercise, I used Theraband’s Flexbar to help extend the wrist downward and to strengthen the forearm when flexing the wrist backward.. ALL EXERCISES SHOULD BE PERFORMED AS INSTRUCTED BY YOUR SURGEON, AFTER PROPER DEMONSTRATION BY A PHYSICAL THERAPIST. If your elbow isn’t improving with stretching alone, you can use a splint between stretching/therapy periods 10. slide 1 of 4, Elbow flexion stretch, Lift the arm that bothers you, and bend the elbow. Rotate the hand back the other direction until your palm is facing downward. Please consult with your therapist for specific instructions before doing any of these exercises. This allows gradual stretching of your elbow … For this exercise, you‘ll need a flat surface like a desk or a table top. Upper Body: Thera Band Exercise Program - Basic Author: Uzma Khan . Wrist Extensor Stretch Hold the arm with the elbow straight and the palm facing down. Let the weight of the dumbbell help rotate the arm outward, turning the palm up. Start each exercise slowly. This resistance can range from free weights to gravity, again depending on the severity of your injury. slide 1 of 4 . A typical PT exercise program for an elbow injury includes gaining ROM first and then building strength …